17. Juli 2020
Jul
17
WOD – 20200717
Warm-up
Warm-up
2 rounds – 45 sec On, 15 sec Off
– Wall-Balls
– Wall-Sit
– Front Squat (stick -> BB)
– light DB Snatches
– into –
– 5 min Single Under/Double Under practice
– Wall-Balls
– Wall-Sit
– Front Squat (stick -> BB)
– light DB Snatches
– into –
– 5 min Single Under/Double Under practice
Pre-WOD
– get the setup ready
– build to workout weight
– do a short sample round (#transitions)
– build to workout weight
– do a short sample round (#transitions)
Workout
Metcon (AMRAP – Reps)
Fitness Bundesliga 20.3
AMRAP 12 min
– 15 Wallballs @6/9kg
– 20 altn. DB Snatches @15/22.5kg
– 30 Double Under
AMRAP 12 min
– 15 Wallballs @6/9kg
– 20 altn. DB Snatches @15/22.5kg
– 30 Double Under
Strength
Front Squat (5 sets of 5)
Build in weight compared to 02.07.2020.
Rest 2 min between sets.
Mobility
2 Rounds
– 1 min Couch Stretch e/s (first round static, second round dynamic)
https://youtu.be/hWvcxiCG5To
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 2 min Box Shoulder Stretch (first round static, second round dynamic)
https://youtu.be/O8RYkqUmGiM
– 1 min Couch Stretch e/s (first round static, second round dynamic)
https://youtu.be/hWvcxiCG5To
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 2 min Box Shoulder Stretch (first round static, second round dynamic)
https://youtu.be/O8RYkqUmGiM
Mobility (optional extra focus)
This week’s optional extra focus is on the hip. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.
– 2 min dynamic Frog Stretch (10 sec in full stretch position, 5 sec in easy stretch position)
https://youtu.be/IOyp2yf6qIs
– 2 min dynamic Instep Stretch to Instep Hamstring Stretch e/s (start in instep stretch position, hold for 5-10 sec., then move into into ham string position, hold for 5-10 sec., repeat for 2 min)
https://youtu.be/AUuVZRT72qM
https://youtu.be/8E9iFyPftXU
Emanuel | Chris | Max